Wednesday 04/15/2026

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Accessory 
Gymnastics (Rope Climb)
**Warm Up (all levels):**
Seated on Box Foot Lock Drill; 5 Foot Locks
Seated on Box Foot Lock to Stand - with straight arms; 5 locks + stand
Standing Foot Lock to Stand; 5 locks + stand + reach
**LEVEL 1:**
9 min EMOM:
Min 1: 2 Zombie Rope Climbs
Min 2: 10 Plank Shoulder Taps (slow and controlled, L+R=1)
Min 3: Rest Minute
**LEVEL 2:  **
9 min EMOM:
Min 1: 35 Double Unders
Min 2: 1-2 Rope Climbs
Min 3: Rest Minute
**LEVEL 3**
5 Sets:
30 Second Max Rope Climbs
90 Second Rest

WOD
"Aston Martin DB5"
For Time:
7 Rounds
21 Shoulder Press 75#/55#
21 Sit Ups

Tuesday 04/14/2026

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Strength 
Clean Pull + Hang Clean + Front Squat 6x3
Every 2:00 × 6 sets
1 Clean Pull + 1 Hang Squat Clean + 1 Front Squat @ 65–70% OR RPE 6-7

WOD
"VW Beetle"
4 sets
3:00 AMRAP
20 Box Step Overs 20"
10 Deadlifts 155#/105#
-rest 1:00 between sets-
* Start where you left off each time
(Scored by Rounds + Reps)

Monday 04/13/2026

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WOD
"Half Murph"
For Time:
800m Run
-into-
10 rounds
5 Strict Pull Ups (or 1 Rope Climb)
10 Push Ups
15 Air Squats
-into-
800m Run